Pilates with other training:

Strength and Flexibility in Cross Training

Cross training is really just combining exercise types. Pilates is the moderate strength training aspect of a cross training program.Pilates has so many more benefits, it’s hard to leave it at that but for today’s topic let’s look into that aspect:

Among Many Benefit Pilates huge benefit is to develop both: Strength and flexibility are of special interest for cross trainers.

The Pilates Method is founded on core strength.

Pilates mat and equipment exercises strengthen not just the outer muscles of the center of the body but also the deep inner Stabilizer muscles of the pelvis, abdomen, and back: like muscles: pelvic floor, deepest layer of the abdominal, and back muscles. These kind of precision is hard to obtain in any other disciplines as many sport target a result, a goal and a performance, whereas Pilates is all about correct & precise movement.

Core strength by supporting trunk muscles is giving a nice and sculpted posture. The joints without any pressure are free to allow a natural flexibility of the limbs.

While gaining this precision and right musculature will lead you to get better performances in any others sports.

However, if you are going to depend on Pilates exclusively for your strength training, you will probably want to add the resistance exercises done with large and small Pilates equipment. I like to use props in my group classes: magic circles, balloons. That will expand your options for developing strength in the limbs as well as the core.

Most of people love the long, lean-looking muscles that come from Pilates. Most of my clients are satisfied with the level of integrative, moderate strength training that Pilates provides.

Pilates resistance training is enough to give you:

-functional power

-help build bone

-burn more calories (because muscle is a calorie burner)

Pilates will help you do weight training with better alignment, greater range of motion, and integrative focus.

But If you want even more strength and muscle, you might consider mixing in more traditional weight training.

Which activity?

Pilates and Cardio

As I said before, Pilates can cross train well with anything and is super enhancing strength for any sport. I mentioned in a previous article (see previous one) how Pilates combines perfectly with Yoga – we even developed a program for Yoga & Pilates around motherhood (https://bellematernityshanghai.com/)

But because ofthe extra health benefits of cardio training such as strengthening heart and lungs, stress reduction, and increased energy levels, you might want to think about cross training Pilates with some of the top cardio sports like walking and running, and even boxing, cycling.

Best is for me: low impact cardio like swimming; Match perfectly with low impact orientation that we strike for in Pilates – no pressure for the joints, huge results for the muscles.

If you’d like something standing: interval trainings are popular option too. (Especially good if you’re interested in weight loss). Strength training combined with cardio and good dietary choices is the best formula for weight loss. However, Pilates helps with weight loss, with or without cardio.

FREQUENCY

How to schedule?

For me, and I believe most of my colleagues; coaches, Pilates instructor, fitness professors and so on, agreed: frequency is everything;So How many times a week to get optimized results? According to WHO: at least 2 times per week are necessary to build strength and develop accordingly.The guidelines also suggest a minimum of 2 hours and30 minutes a week of aerobic activity (cardio) in episodes of at least 10minutes each, spread throughout the week. These are minimums. You can work up to more. To get the full benefits of Pilates, you should do it at least 2-3 times a week.

Although even if you can do it the same, Pilates deep focus needed and precision is often reported by my students a thigh exertion level. For the best routine stick to alternate days.